1/2/3/4 progress

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>1/2/2/3

>>40134911
are you me?

dead is a little higher though

>>40134902
Can't even squat 1 plate yet.


Just kill me already.

0.75/1.25/2/2.75 ..just kill me

>>40134938
I was there too.
It gets easier, bruh

>>40134902
what are the standards for weighted chin ups and pendlaw row?

>>40135235
Pendlay row is probably 2 plates. You should row as much as you bench. Chinups I dunno, depends a bit more on your body weight. Like +25kg maybe?

>>40135252
>You should row as much as you bench.
ayy lmao

0.75/1/1.5/2.something
>I have time..

>>40134902
.25/.5/2/1.5
huhhuh

x/1.6/2/3
;_;

>>40135252
>you should row as much as you bench

maybe Yates row. pendlay row should be more like your incline bench

0.75/1.25/2/2.5

I was well on my way to 1/2/3/4 by the time I graduate and then injury happened. At least 1pl8 ohp and 2pl8 bench will happen.

>>40134902
How long did it take anon?

I've been stuck at 185 for a while now since I had to cut gym time to go to rugby practice. I'm really hoping to hit a full 2 plate soon.

wth does 1/2/3/4 mean?

1/2/2.5/4
Why cant i just hit 315 ive tried about 8 times now

1/2/3/4 refers to 5RM
But for 1RM I'm 1/1.8/2.75/4

>>40135505
>>40135605
Bench and Pendlay Row should be the same

I asked this many times but nobody ever replied. When you say 1/2/3/4 is it 1 rep max or 5 rep max?

>>40135605
This soinds reasonable. My yates row is my bench +5kg and my pendlay row is incline +5kg.

>>40135642
A bit over two years. I was a 58kg skinnyfat when I started, so please don't bully.
I wasted a good amount of time squatting high bar and switching programs too often, but whatever, I'm here now.

>>40135678
https://symmetricstrength.com/standards#/200/lb/male/-

>>40134963
Greetings comrade.

/100/155/245/295 lbs 1RM

#weakshit, I'm in a university gym so it doesn't feel that bad. Most ppl just db bench, lat pulldown, and leg press (machines broken tho LOL)

Now at the point where I'm usually squatting more than what half the ppl there squat so I don't feel too shitty.

50kg ohp x 5
70kg bench x 3
110kg squat x4
160 diddly x1

lifting for 4 months

>>40134902
I'm pretty confident I could OHP 1pl8 for 1, maybe 2 reps but I've not really had cause to try.

Everything else is quite a ways away.

>>40135692
1rm is stupid. Definitely go for 5.

>>40134902
1/2/3/4 for reps, fuckign /fit/ is full of dyels

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3 month progress here.

Can anyone actually tell me what 1/2/3/4 means? I'm not american so we don't use "plate"

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0.5/1/1.25/1.33

>>40136455
I'm guessing that it means
1pl8 OHP
2pl8 Bench
3pl8 squat
4pl8 DL

>>40136455
62 kg OHP/102 kg bench/142 kg squat/183 kg deadlift.

Rounded down.

>>40136469
>says he doesn't know what a pl8 is
>gives the units in pl8s
good job

>>40136469
for REPS. not singles.

>>40134902
>obsessing over meme milestones in 2016+1

>tfw 4/3/2/1

wtf is happening with my body?

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>>40134902
0.63/1.38/1.75/2.5

>>40136504
does it count for 2 reps, though? I thought it was generally for 5 reps.

.16/.44/1/1.55 :^)

it took me about nine months to get to 1/2/3/4 and a year and a half after that to add 50 lbs to each lift, go figure

1/2/2.5/3
I can do a bit more for the first two as I can do 5 reps on those. However the one I'm struggling the most is deadlift. My grip is the weakest link so I ordered liquid chalk and straps so that I can just focus on my main muscles. I will still go without straps on the warm ups and any weight I can do with proper grip.

105/185/245/250

All those numbers are 3x5 except deadlift which is 1x5. Fuck I hate deadlifting and I lift baby weight on it it hurts my soul

0.5/0.75/1.25/2
Fucking pecs REEEEEEEEEEEEE

>>40134902
1/2/2.5/3
jfmsuf

>0.75/0.5/2/2
Why is bench so fucking shit
Been lifting 5 monthos btw, it may be the fact that I had literally NO chest muscle when I started

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>>40134902
hit 1plaet ohp long time ago and it was slightly less than my body weight

never hit 2 plate bench even for 1 rep (i tried when i was weaker and never tried when i got stronger), but i did 190 for 10 reps so in theory i should be able to push 2 plates

I cant squat od diddly at all because fucked up disc. Doctors told me that i should never lift anything. Im planning to visit physio who works with bodybuilders and maybe he will help me with that

OHP: 70kg x4
Bench: 115kg x1
Front squat: 125kg x3
Deadlift 155kg x6

Hoping I'll get 140kg x1 on the front squat and 180kg x5 on the deadlift by the end of april. I'm doing medium weight back squats, just getting confident with (strained lumbar, lost confidence ;_;

ITT

>e-stats

>>40134902
0.75/1.5/2.5/3

55kg on OHP
77.5kg on BP
135kg on Squat
165kg on Deadlift

I'm doing SL5x5 on a cut since mid 2016. ist it normal to progress greatly on leg stuff but not on the upper body?
I'm platforming on OHP and BP since multiple months (I didn't expect gains to begin with, since it's a cut), but the leg exercises are rising steadily...

>>40136831
barely anyone here is even at 1/2/3/4 what is there to e-stat for?

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>hit 1/2/3 for reps a few month ago
>snap my shit being an idiot
>run out of money
At least I'm all healed up and bodyweight looks pretty promising

155/215/255/265

I got injured, but still.

>>40136869

If you're plateauing for months at a time it's time to change your routine.

>>40137225
Even if I'm on a cut?

>>40134938
same, 75 squat
we'll get thru it

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>>40134911
.7/1/1.8/2

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>>40136536
kek

135/215/315/385
Would be at 225 bench, but my spotter assisted too early.

>>40137237
1pl8 is 60

>>40137401
I think he means imperial units eurofag

>>40137401
yes, 60kg. I think they means lbs

>>40136550
It's for twenty reps.

Been lifting for 4 months
6ft tall @ 167lbs.
0.6/1/2/2

>>40136644
Try farmer walks for distance on days you don't diddly bro, working well for me. Chalk reslly helps too

>>40138229

I'm pretty much the same dude, 6 months in -

OHP - 20KG
Bench - 60KG
Squat - 100KG
Deadlift - 100KG

All for like 2-4 reps, my OHP is dogshit and I'm still struggling to make any progress on it. I haven't really tried to check my 1RM because im too spooked and I dont want to hurt myself or ask for a spot so im just 'counting' the weight if i've ever been able to do 5 reps in a row at that weight.

I'll be happy with 80KG Bench, 120KG Squat/Diddlies, hopefully those lifts are only a month or so away now but I need to focus more on compounds, I moved more to a split from SL5x5 and I'm only deadlifting and squatting once a week so my progress has slowed down heaps

>>40138873

Seeing everyone with a 70kg bench and 50kg OHP is making me want to fucking kill myself. 20kg is enough to make me lose balance and die

>>40134902
My press and bench are at 1pl8 and 2pl8 for 3x5.

My squat and deadsare both at about 3pl8 for 1 because I never used to do them and only started doing deads a month ago

140 ohp
225 incline bench
315 squat
225 clean (i dont dead lift though)

Lbs : 150 / 250 / 315 x 2 / 315 x 5

Reee

140/180/315/370 for sets of 5

Feel like my bench is pretty far behind, desu

>>40139082
>squat same as deadlift
you're not squatting deep enough m8

43kg/95lb OHP
63kg/140lb bench
95kg/210lb squat
109kg/240 DL

If I went to test them for 5RMs with no fatigue, OHP and Bench might be about 2.5lb higher
Squat and DL are accurate though

>>40134902
>1/2/3/4
pleb not
>2/3/4/5

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135lb OHP
225lb Bench
285lb Squat
355lb Deadlift

Is it normal for me to stall at these numbers?

I'm not even close yet but I can already tell that OHP will be first and squat will be last.

>>40134902
I got the 1/2/3/4, working on 2/3/4/5

At 185 strict press
285 bench
315 squat
425 deadlift

Definitely need to focus on my squat. Starting to do high reps this week. 100 reps @ 225 in 20 minutes.

>>40139134
Uhhhhh do you even 1RM?

>>40139073
What's your straight bench max?

>>40134902
1/1/2/3
bench just doesn't increase

2 months lifting

70/80/135/160

I dicked around for a month and then did SL for a month so far, which is why my bench is almost the same as OHP.

I mention this a lot on here but starting last week and going until May I'm stuck at my gym at school which doesn't have barbells so I squat on smith machine and do rows, ohp, and bench with dbs.

OHP and Squat are getting tougher for me, squat in particular (maybe because it's on a smith machine now). Hoping I will be able to keep going with it though

>>40136455
>I'm not american so we don't use "plate"
What do you load on the bar then?

>>40140075
>which doesn't have barbells so I squat on smith machine and do rows, ohp, and bench with dbs.
those exercises are not comparable with the actual lifts
I could OHP with 30 kg dumbbells but couldn't OHP 40 kg
same with bench and smith machines do a lot of the work for you

>>40134902
I made 1/2/3/4 and pushed slightly beyond.

> Now I am on a proper hypertrophy program

Today I squatted 185lbs for 50 reps

>>40140103
Are you saying dumbbell benching 80lbs is easier than barbell benching 80lbs?

>>40139201
i just started deadlifting a month ago and have missed sessions due to gym crowding tbhfam

i went up from 225 x 5 max to 315 x 5 in about 3 weeks so it's more or less just doing it that i need to do

At the end of my next training cycle its gonna be: 1/2/2/3.5
>TFW finally adressing underlying hip issues that resulted in two years of knee pain preventing lower body progress and torn connective tissue in my hip.
>TFW still not an intetmediate lifter

>>40140116
not sure about easier, but don't expect to be able to just transfer over without deloading
when I switched from dumbbell to barbell, I found it difficult and took a while to get up to the same numbers

>>40139769
It is if you are a twink. Weight?

This week's PRs:
365x6 beltless swuat
155x5 OHP
50lbsx4 Pullup
185x5 BB ROW
70lbsx4 dip

I'm making it, slowly but surely I'm making it on all fronts in life. Just gotta stay focused and be smart.

>>40134902
Contacts on getting 3pl8. You are going to make it. 4pl8 DL is not as hard, you'll get that one soonish. Keep it uip.

>>40134902
>1.5/3/2/5
>255x6 pendlay, 205x5 squat
I never learned how to squat properly, and its too late to start now

>>40140166
I always heard it was the other way around. But I'm okay with deloading, I'm just glad that I'm actually lifting even if its an inferior way to do it

>>40140268
That is a terrible attitude. I got to 2 plate bench before 2 plate squat, but now I am past 315 squat.

It took another year to get 3pl8 but I am glad I did.

1/1.5/3/2.75 feels weird man

Has anyone got the 1/2/3/4 pic? Can't seem to find it in my files.

.85/1.125/2/2.5
;_;
Started "cutting"/losing weight a month ago and haven't been able to progress at all.

1.25/3/4/4.25

Feels like I'm shit at pulling and overhead pressing

>>40140167
197lb

>>40134902

1.5/2.5/2/4

RIP squats

1 plate ohp x 3 2 plate bench by 4 3 plate squat by 1 4 plate deadlifts hopefully later this week. Almost had it last week, was 3/4 the way up. 160 pounds btw

I do 1/2/3/4 3xF twice a week to maintain my strength and an hour of cardio on off days.

I don't want to get any bigger and use my saved time at the gym to target certain areas of my body for aesthetic gains.

>>40135637
I'm a hair away from where u are. Is this one rep max or working sets

I'm pumped, had 1/2/3 for a while but just got 4 plate dead today

Been stuck at 3 plate squat forever though, anyone have any advice or encouragement?

>>40136698

Might be shit advice, but:

hit your chest in some manner everytime you're at the gym. Doesn't have to be heavy. Just add a chest accessory (incline db, dips, etc) to each day, even your normal bench days if you want.

>1/1.5/3/2.5/
I just want to get the real thing by the end of february

>>40141192
Get a belt and some knee wraps

>>40140087
Buckets filled with concrete

0.75/1.75/2/3
Lifting for 5 months, i'm pretty fuarkin happy. Haven't truly maxed out diddy/squats. Hoping to hit 1/2/3/4 by October, seems v obtainable

>>40134902
Working toward 2/3/5/6
Have 3 and 6. Should be able to do 5 when I next try maxing(had to rework squat form)

Probably need to rework ohp form too. Not working much on it right now.
Have been at this for a long time, but it's fun to progress on something, as the size game has slowed to a crawl at this point.

/blog post

.75/1/2/2.5

How do these decimals work

>>40136584
hi mr. trex

1/2/4/dumpster Fucked up my left arm so I stopped doing deads at 3 plates, don't know what I could deadlift now.

>>40140087
manlets

0,5/1,5/3/3,25

135/185/255/350 at 6'2 170
Not there yet but I've reached the point that it looks like I work out and feel confident telling people that I do, so there's that. I was also at like 85/120/195/245 before this past summer so it's coming along.

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>>40134902
1.5/2/2/4

Fucking knee tendinitis slowing my squat gains reeeeeee!

>>40134902
.65/.85/.9/1.25

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0.5/1/1.5/2.5

>>40134902
1+/1/3/3
Where did I go wrong guys?

>>40134902
just hit 3 plate squat this week also. It was the last of the 1/2/3/4 for me. I hit 1/2 a long time ago, 3/4 within the last month. Recovering curlbro.

>>40141192
maybe lower weight and try stalled squats. it depends where you are having trouble progressing but I'm guessing it's at the bottom 1/3.

>>40134902

>0.4/0.7/1/2

>>40139769
I stalled at similar weights. Really had to focus on form and build up slowly to get past them.

>>40134902
1.5/2/2.75/4

>t. 6'6"

Squatting is HARD

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32, 5'8, 83kg, Lifting 12 months.
Started Squat last March.
Started Bench in June.
Started Dead and Press in December (nearly 2 months ago)

Press: 50kg
Bench: 90kg
Squat: 150kg
Dead: 110kg

So 0.83/0.9/1.07/0.61

Considering my starting points are all over the place I think I'm doing alright?

>>40134911
>>1/2/2/3
Same senpai

>95 OHP
>155 bench
>205 squat
>285 DL

Why is OHP and bench so hard? My squat and DL goes up, but I stall on upper body. I only weigh 145 lbs as well, and seeing as how I don't eat nearly enough I shouldn't be complaining.

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Also, some general tips for squats since I had some problems with it early on:

>Breath in andhold air in your belly before each rep
>Tighten your arse with every rep, it keeps your lower and mid sections tighter and pushes your hips forward which is great for alignment
>Play around with your hand placement on the bar. Shoulder width isn't ideal for everyone and more importantly worry about the tilt- tilting your pinkies down or up and angling your hands will change the activation and tightness of your back muscles and affect your squat
>Do more reps for lower weight. Descending pyramids have helped me immensely with squats

>>40143534
Probably your upper back muscles being weak overall. What back work do you do?

>>40140087
immigrants

0.75/1.5/2.5/3

Kill me. I'm already too chubby from bulking, I can't do it much longer.

>>40134902
What are the exercises for 1/2/3/4?

Ohp/bench/squat/DL?

>>40143636
lateral raises/leg extentions/bicep curls/incline bench

>>40134902
>tfw somewhere along the way you hit 1/2/3/4 and you didn't realize it
>tfw the nice lady at the salon said, "you strong!" when giving you a haircut the other day, though you haven't been to the gym in months and lost 10lbs over the past few weeks
h-have i made it guys

This is the most retarded thread ever
What's the point in bragging about your lifts when you're a 400lb fatty.

Seriously, either post a picture of your physique or fuck off

>>40143677
>Why are you guys talking about your lifting stats on a fitness board WAHHH WAHHH Why aren't you guys posting pics for me to ogle WAHH

gay/2.5/5/5.5

>>40134902
Started in August so about 6 months now (half of that was spent messing around with machines)
5 RM's are:
>40kg ohp
>55kg bench
>75kg squat
>120kg diddly
I seem to have stalled recently because of my half assed cut which hasn't been as fast as I would have hoped but I'm planning on bulking from February onwards.
How long did it take to achieve 1/2/3/4?

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57.5kg on OHP

> mfw 5x5 OHP

>>40143920
>57.5kg
>5x5
this is why you're all lanklets
>tfw 70.5kg 3x5

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>>40134902
>I Squat, because I like the feeling of a Penis in my arse

>47.5(maybe 50) kg ohp
>75 kg bench
>55 kg squat
>80 diddy

5RM,my legs have always been shit

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1.5/2.5/3.5/2.5

Life is suffering.

Edit: Captcha related

>>40141763
Ms. Trex more like

>>40144113
Jesus bro work on those squats and dead lifts, that's sad

>>40134902
I hit 1/2/3/4 for 5x5 a few month ago… what do I do now?

>>40135651
The numbers are the plates you put on each side of the bar using an olympic bar with plates being 45lbs each. 1 is for overhead press, 2 for benchpress, 3 for squat, and 4 for diddley.

>>40144152
stop

1/1,5/2,5/2,75

>>40144136
LONDON
O
N
D
O
N

>>40134902
0.85/1.6/2.2/2.2
>tfw diddlys are really behind not because your legs or lower back give in but because shitty grip can't hold a 120kg barbell for 5 reps
>20kg higher and I'd be teal man in symmetric strength

>>40144228
> because shitty grip can't hold a 120kg barbell for 5 reps
Tried mixed grip?

11 months lifting 6'3 245lb

>155lb OHP X 5
>255lb BP X 5
>315lb SQ X 3
>455lb DL X 5

Squat is by far my worst lift gotta get working on dat der muscle confusion

>90kg OHP
>120kg bench
>225kg lowbar squat
>100kg deadlift

All 1RM

Good fucking lord why are deadlifts so hard

>>40144299
Wtf is going on with your deadlift form?! If you can squat that much you should be pulling 200+ easy. Heck I'm a skelly lifting for 4 months and I'm at 140kg. Just stand up with the bar, core tight, back straight.

>>40134902
0.9pl8 OHP
2.5pl8 bench
2.8 squat ( ATG autistic lifting shoes and high bar oly style)
4.5 pl8 diddy

what's wrong with my shoulders brothers? it's almost impossible for me to progress, and recover from each workout it's a nightmare...it's like i can have a decent workout for my shoulders every two week cause it take me so long to recover....

>>40144634
You probably have bad form. With OHP, your hands should be a little further than should width apart, and you should keep your lats tight and your elbows pointing forwards; your elbows should not pass outside your wrists.
>t. successful 180lb+ OHP-er

>finally reached my 30lbs weight loss goal

def lost some muscle mass, but i look a lot leaner and better.

>>40144772
How much time did you spend cutting?

>>40134911
the 3/4 part is just meme.

We're all just lifting so we can get grils or keep our wives interested.

They just want nice arms and minimal sag when you're sweating on top of them.

>>40134902

>0.8/1.1/1.3/1.8

>Been having small injuries with my squat until i stopped copying youtube powerlifters feet stances and decided to look for one that just feels right and strong. Finally squating my bodyweight for 5 reps for the first time ever

>Just learned how to grip properly during the DL and hit a PR yesterday

Feeling optimistic about life family, we all gonna make it.

But why the fuck am i so strong at OHP compared to everything else?

>>40144228

Read this m8, really helped me when my grip was making my DL fall behind:

https://stronglifts.com/deadlift/grip/

>DL is barely above squat.
>increase DL frequency, do glute raises, etc.
>measure arm-length on a whim.
I'm 6'1'' and have the arm-length of the average 5'7'' guy. Apparently one of my ancestors tough it would be a good idea to fuck a t-rex.

>>40143599

man do a 4-6 week mini cut. Keep protein high (around 1g/lb of LEAN bodyweight) fats low and carbs as high as fats allow you. Be in a -500kcal/day deficit or a -300kcal/day + 3 days of cardio would be better on your body composition. And if you don't go above 6 weeks your hormon levels shouldn't take that much of a hit.

If you are indeed too chubby your body will loose fat quickly, and the leaner you are (without droping into single digit BF %) the more insulin sensitive you are, and thus the easier you make gains.

But the most important thing is that there is literally no point in lifting if you don't like the way you look.Cut a little bit man.

>>40144912

You mean you have 5'7 arm length? I doubt it

>>40144912
Embrace the T-rex mode.
>>>/taekwondo/

>>40144941
> the arm-length of the average 5'7'' guy.
The same length as the average arm-length among men who are 5'7'' tall (according to US army statistics.) Reading comprehension mate.

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>>40134902

Today I reached two plate Bench and 1 plate OHP

On friday, I'll do 4 plate DL

>Feels good man

>>40134902
1.5/3/3.5/5

>>40144912

How's your bench then?

>he hits 3 plate squat first

Absolute madman

>>40145017
Great, upper body lifts are a breeze. But squatting is hard because I have trouble getting a decent grip and front squats are pretty much only possible with x-grip. Plus it sucks that I have no chance of getting good at any punching based MA.

>>40134902
Today is my first attempt at 2pl8 bench for sets across. I am so fucking pumped for this.

I've already hit 3pl8 squat and 1pl8 OHP, so after this, just 10 more lbs on deadlift!

I think I'm going to stall hard soon, so I'm going to keep on pushing. After I've maxed out my noob gains I'm going to cut as I'm pushing 20%bf. After my great cut i'm going to bulk and run a Madcows cycle.

People actually call me buff irl even though I'm barely out of dyel mode according to /fit/ standards.

Just to throw a question out there, any guys have experience cutting after bulking hard on 5x5 routines? Should I cut and just try to maintain my lifts? Someone suggested cutting volume once it gets hard but maintain the intensity in order to preserve strength. I don't want to cut out my isolations though.

Thoughts?

>>40145102
I should probably mention I won't be doign an aggressive cut, only aiming for 200-300cal deficit for a 1-2lb weight decrease per week. It's my first cut, so I don't want to fuck up my hard earned gains.

>>40145051

That's the tradeoff with long arms.
You get good bench but lose out on DL. I'm the opposite, but not sure I prefer it this way.

Regarding front squats and especially squats, I think your wrist, shoulder and elbow mobility is just lacking. Work on it, and you'll get results.

>>40145117
>only aiming for 200-300cal deficit for a 1-2lb weight decrease per week
300kcal per day equals 0.57lbs per week lost. You should really work on your arithmetic.

>>40134902
>2017
>aiming for 1/2/3/4 instead of 2/3/4/5
I seriously hope you guys don't do this.

>>40145133
I'm apparently misinformed then, I was told that was a good starting point. Deserve the rinsing I guess for not investigating further.

Moving aside from my cal deficit, do I need to modify my routine in order to maximise strength retention?

>>40139972
last i tested it was 245 but that was last month i dont do it often because of a bad shoulder. incline just feels more natural

>>40145102
>>40145207

for cutting and maintaing your strength as much as possible i would suggest you to cut some volume of your actual routine but keep the intensity.

So for example if you are doing 5x5 with 200lb of weight: try 3x5 with 200lb. If you feel it's easy: go for 3x7 with 200lbs, and if it's still easy up to 3x5 205lbs, maybe you can still get newbie gains even while cutting.

I don't know how much protein you are eating now, but if you are going to cut i would suggest you 1g protein/lb LEAN bodyweight.

And also, aim at a 300kcal/day deficit, but throw 3 to 4 days of cardio (on your off days), it will up your deficit to 500kcal/day more or less but this way your body composition will improve more than if you just got a 500kcal deficit from food

>>40145207
>maximise strength retention
How about you minimize the purple prose.

To lose 1kg of fat you need to drop 8000kcal. 1lbs is about 0.454kg. Any deficit under 500kcal is not worth it, that's 1lbs per week.

As for lifting: If you're on a 500kcal deficit just cut your volume and up your intensity a bit. If you go on a 1000kcal deficit or higher then just lift twice per week, full body, low volume, high intensity = basically you lift like a noob.

Max safe deficit is 65 times your fat mass in kgs. You want to get about 1.6g/kgLM of protein, more won't do you any good. For longer cuts you want about 1g of fats per kg of LM, for shorter cuts you can just default to about 50g per day.

>>40145051
dont grab the bar with all youre fingers just use your pointer, middle, and ring fingers

My squat and dead are so much lower. Currently cutting though and my squat/dead is going up but i am pretty sure im going to lose strength on ohp/bench based on how the workouts have felt.

162.5/230/255/305

>>40145321
All the bars in my gym are bent because faggots leave them loaded on the safeties all day. That would result in them rolling straight off my back.

>>40145223
>>40145262

Thanks both for your input.

Seems like the conventional wisdom is to maintain the intensity while cutting volume, I had suspected doing these routines in full on a deficit will tank my gains.

I think I'll rethink how much of a deficit I want to go on, since my knowledge of the matter has been misinformed, but hey we were all new and sucked at this at some point.

I'll aim for 500cal deficit to begin with and adjust if not satisfied, this will be my first time cutting so I would rather have a cautious perhaps slow cut to begin with as opposed to aggressively fucking up the entire thing.

>How about you minimize the purple prose.

It's just how I write :)

>>40145390
for front squats m8

1/2/3.5/5
tfw chestlet

Hit 1plate bench today. Stalled on my last lift of the session but still proud.

we all gonna make it, even weak bitches like me

>>40134902
1/1/2/3 atm

>>40134902
Ok I never got this. How many reps are you supposed to do?

If you can do press/bench/squat/deadlift for 1 rep with 1/2/3/4 PL does that mean you nailed it?

If so, when do I get my 1/2/3/4 award??